10-Minute Abs

This is a quick workout for your core. It will work you obliques, upper and lower abs.

There are 10 exercises that you’re going to complete back to back for 45 seconds each. Try to take minimal rest between exercises.

The only equipment you will need is a set of dumbbells…which are actually optional.

Scissor Kicks – Lay with your legs straight, arms by your sides. Lift your shoulders and keep them off the ground as you scissor your legs, not letting them touch the ground. Go only as low as you find comfortable and keep your lower back on the ground.

Reaching Oblique Crunch – Lay with your knees bent, feet on the floor. Place both hands behind your head. Lift your shoulders and reach your right hand to the outside of your left knee. Lower down and crunch again reaching your left hand to the outside of your right knee. Continue alternating sides.

Side Plank Hip Raises (each side) – Come into side plank, either on your forearm or with your arm fully extended. Keeping your legs straight, lower your hip toward the ground and raise back to neutral without letting your hip touch the ground. If this is too difficult, lower your knees to the floor and rest on your forearm. Continue for 45 seconds, and then switch sides.

sideplank     dip

Russian Twist – Sit with your feet on the ground and lean back 45 degrees. Slowly twist side to side keeping a straight back. For more of a challenge, hold a weight and/or lift your feet off of the ground slightly. (see pic)

twistleft   twist

Toe Touch Crunch – Lay on your back with your legs straight up above your hips and arms straight up above your chest. Crunch up reaching your hands to your toes. Lower, keeping your head lifted off the ground and repeat.

Plank Leg Raises – Come up into full plank, holding a dumbbell in each hand (optional). Alternate lifting each leg straight up as high as you can and back down. Keep your back straight and your core engaged. If you do not have a set of dumbbells, or this is too challenging, do this move in normal plank.

Reverse Plank Leg Raises – This is similar to the previous exercise, just flip over! Balance with your hands below your shoulders, face up, with your legs straight and hips lifted off the ground. Keeping your hips up slowly alternate lifting a leg straight up and down.

Toe Taps – Lay on your back with your feet lifted and knees bent 90 degrees, hands rested at your sides. Keeping knees bent, lower one foot and lightly tap your toes to the ground and bring back to start. Repeat alternating legs.

Knee Tuck Crunches – Balance on your tailbone and lean back onto your forearms. Lift feet off ground and straighten your arms and lift up as your tuck your knees to your chest. Lean back and straighten legs without letting them touch the ground and repeat.

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